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LIBRARY OF CONGRESS. 



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UNITED STATES OF AMERICA. 



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ffi^3^S^^^&5S^^^S^fc^53^.;4#j 



Muscular Exercises 



FOR 



HEALTH AND GRACE 



AS TAU&ex BY 

LYDIA J. NEWCOMB 



Lecturer in Physical Culture Department National 
Woman's Christian Temperance Union 



illustrated by 



ELLA PERKINS 




New York 

EDGAR S. WERNER 

1893 



<^ 1C93 

/V772-y 









Copyright by 

Lydia J. Newcomb, 

1893 



PEE FACE. 



Tlie aim iu preparing this book has been to furnish 
a simple jet complete system of exercises which shall 
give flexibility and control to every part of the body, 
and so give health and grace. 

ISTo claim is made to having " originated a system," 
unless originating means taking the best from all 
sources and putting them together. The results ob- 
tained from the use of the system have been very 
gratifying, and again and again have pupils requested 
that it be put in book form. At last this has been 
accomplished, and the book is sent forth, hoping it may 
be the means of restoring and preserving health. 

We need this work in the schoolroom. It is not 
long flights of stairs and severe courses of study that 
ruin the health of the pupil. It is the abuse of the 
physique; 

The members of the Woman's Christian Temper- 
ance Union, the rank and file as well as the leaders, 
need it, that they may work more easil}^ and so accom- 
plish more. 



Preface. 

The public speaker cannot do without it, if he or she 
would do the best work. It is a practical thing for 
everybody in every walk in life. 

So this little book is sent out with the earnest desire 
that it may be the means of making life easier for 
some, and of leading all who may read it to a higher 
appreciation of the physical as a sure foundation on 
which to build all other attainments. 

" To man propose this test — 
Thy body at its best 
How far can it project thy soul on its lone way ?" 



CONTKNTS 



PART I. 

CHAPTER I. Page 

Introductory 7 

CHAPTER II. 

Position — Sitting, Standing, Going up and down Stairs, Kneel- 
ing, Picking Things from the Floor - . . . . g 

CHAPTER III. 
Exercise — -Proper Exercise, Improper Exercise, Energizing Ex- 
ercises, Relaxing Exercises, Grace, Angularity, Curve Move- 
ments, Opposition Movements, Harmonic Poise, Laws of 
Extent and Opposition - - - 12 

CHAPTER IV. 
Walking — Position of Body, Position of Foot, Length of Foot, 
Weight Forward, Shoes, Music, Oppositions, Leadings of 
Chest, Heart-Region and Abdomen ... - . 17 

CHAPTER V. 
Breathing — Diaphragmatic, Clavicular, Abdominal, Ventilation, 

Mouth-Breathing - - 20 

CHAPTER VI. 
Dress — Pi-inciples of Healthful Dress, Waist, Feet, Throat, 

Artistic Dress - - - - - - -- - -24 

CHAPTER VII. 
Ohesity, Food, Bathing, Nervous Disorders — When to Exer- 
cise, Exercises for the Cure of Obesity, Sleeplessness - - 27 

CHAPTER VIII. 
The Throat — Hints on the Care of - - - - - - 33 

PART II. 

EXERCISES. 

Correct Position ---.--.... 40 

Head Movements ----- 42 

Hand, Arm and Shoulder Movements ..... 43 



Page 
Arm-Circles -------.... 43 

Folding AND Unfolding OF Arms --.... ^i 

Radiation of Arm into Length 52 

Pivotal Action of Arm ----.... ^2 

Affirmation - -..-54 

Definition -------.---^4 

Presentation ---------..54 

Figure Eight -.-.-..-.. ^6 

Serpentine Movement --------- 60 

Feather Movement - - - 63 

Declaration --------... 64 

Negation - - - - - - 64 

Rejection -------..^-64 

Commanding Movement --.-.-_. 64 
Lung Exercises ---.-.--..65 
Torso or Trunk Movements — Knead Ribs, Waist Movements, 

Hip Movement ---..-.-. 67 

Foot and Leg Movements — Running in Place, Balancing, Poise 

at Ankles, Drill for Position of Foot in Walking - - - 69 
Walking Exercises to Music — Hound Step - - - - 75 

Movements for Entire Body — ^Fold and Unfold Body - - 76 
Head and Hand ---------- 82 

Hand and Arms, Forearm and Torso - . ... 85 

Head, Arm and Foot . . 87 

Head and Tobso - .... 88 

Harmonic Poise, Rising from Chair, Picking Things from the 

Floor --.--------89 

Relaxing Movements --------- 90 

Combination Movements -------- 92 

Corrective Exercises - 93 

School Work in Various Grades -_.-.- 94 
Indian Club-Swinging - - - - - - - - - - 94 

General Directions --------- 95 



ERRATA. 

Ex. IX. Fig 3. Palm of hand should be down. 
Ex. X. Fig. 4. Back of hand is to front in 1st. 

position ; palm to front in 2d. position. 
Ex. XI. Fig. 5. Palm of hand is down in 1st. 

position; up in 2d. position. 
In Fig. 8. Hand should extend in same direction 

as in Figs. 6 and 7. 
Page 73. Fourth line from bottom, Ex. XLVI. 

should read Ex. XL VII. 
Page 75. Ex. XLVII. should be Ex. XXXVII. 
Page 76. Ex. LXI. should be LXII. 
Page 92. Combination I. XLXIX. should be 

XLIX. 
Combination II. LXXII. should be LXVII. and 

the last three numbers LIX., LXII.-LXI.V. 



MUSCULAR EXERCISES. 



CHAPTER I. 

INT R O D U C T O E Y. 



TN" these days of unrest and scientific investigation 
we are told b}^ some that we have no bodj^ ; tliat 
it is a thought, a mere figment of the imagination. 
Others tell us we have come through a series of evolu- 
tions from a mere atom to the present perfected organ- 
ism. But Avlien we study the human system, note the 
bou}^ framework, holding man in an upright position 
yet cap9,l)le of an infinite variety of movements; the 
muscular system, moving the different parts of the 
body in I'esponse to the commands of the will ; tlie 
nervous system, conveying these commands from the 
brain to the muscles ; the circulatory system, as it 
carries the pure blood to the different parts to build 
up and repair the waste which is continually going on; 
the digestive apparatus, whicli supplies the blood with 
nutriment that the entire system may be kept in per- 
fect order; — when we consider all these things we are 
forced to the conclusion that it is the work of God, 



8 Inteodxjctoey. 

that none but God could have created such a wonder- 
ful piece of mechanism. 

This mechanism is so perfect and so dehcately ad- 
justed, that when properly cared for it performs all of 
its functions without friction or inconvenience to its 
immortal tenant, and while often suffering from abuse, 
still shows its wonderful strength and powers of recu- 
peration.. When we think of just a few of these abuses 
— how it is" goaded on to unnatural efforts by the use 
of stimulants, then its sensibilities deadeaed by narcot- 
ics; how the vital organs are compressed and pushed 
out of place ; unwholesome food taken instead of the 
things that nourish and sustain ; the muscles unused 
until they become weak and flabby ; and the nervous 
system deprived of its required rest — the wonder is 
not that so many are sick, but that any are well. 

All sickness is the result of violation of law, some- 
times in one's own body, sometimes a heritage from 
one's ancestors ; and it is only by coming into obedi- 
ence to the laws which govern these bodies that 
harmony can be restored. The great remedial agent is 
good blood, and good blood is dependent upon pure ah',, 
wholesome food, and proper exercise. 



/ 



OHAPTEE II. 

POSITION. 

IVrO one thing is so important as correct position. 
Eig. 1 and all corrective gymnastics have that as 
the final aim. When in position, every organ in the 
body can better perform its work, and the whole ap- 
pearance is improved. 

If the head is too far forward, the muscles at the 
back of the neck have become weak and must be 
strengthened. 

If the shoulders are out of position and the chest 
sunken, exercises must be used that will restore them 
to a normal condition. 

If the abdomen is too prominent, exercises to give 
flexibility to the hips and to reduce the fat are needed- 
Special attention should be given to children to keep 
them growing in right directions. Be careful that the 
desks in school are right, that one shoulder does not 
become more prominent than the other, that they are 
not compelled to remain in any one position too long^ 
and are taught to keep the body erect. Curvature of 
the spine is often caused by wrong positions. The 
cushions between the vertebrae become flattened on 
one side, and grow rapidly worse and worse. Children 




Fig. 1. 



Position. 11 

ill schoo], especially in the lower grades, should have 
frequent change — gymnastics, either sitting or stand- 
ing — walking, stretching, breathing-exercises — any- 
thing to relieve both mental and muscnlar tension and 
give complete relaxation. Nothing can equal a good 
play spell in the open air ; but where that is impos- 
sible, do not neglect the next best. 

It is a great mistake to take all exercise standing. 
We must learn to breathe, talk, keep an active chest 
and a good position when we sit as well as when we 
stand, for most people sit quite as much as they stand. 

In going up and down stairs the upper part of the 
body should be kept erect, with the entire foot over the 
stair and the weight well forward ; not bending forward 
at the waist, as the foot is placed on the stiair, but 
swaying from the hips so the weight is over the hfted 
foot. This puts the heart and lungs in position to do 
tlieir best work, and, if not impeded by tight clothing, 
breathlessness and palpitation of the heart will be 
avoided, and the terrors of long flights of stairs will 
disappear. Eunning up and down stairs is highly 
recommended as an exercise, and certainly will do no 
harm if done pi opeily. In going up slowly the heel 
may touch, as shown in Fig. 1; in running it will not. 

The same position of the body should be maintained 
in kneeling, or in picking things from the floor. 



OHAPTEE III. 

EXEECISE. 

TDROPEE exercise of the muscles lias a beneficial 
influence upon every part of the body. 

It aids digestion, and so the blood is better supplied 
with nutriment, and serious cases of indigestion are 
cured. 

It aids respiration, and so the blood is better purified 
and supplied with oxygen. 

It aids circulation, and an increased supply of blood 
is carried to the different parts of the body. 

By means of the greater supply of oxygen more of 
the waste matter in the body is burned out instead of 
accumulating, notably the excess of fat. The muscles 
become firm and flexible, so improving the general con- 
tour of the body. 

The' same exercise that reduces the stout person will 
cause the thin person to grow larger, as in both cases 
muscle is developed. By the increased activity of all 
the functions of the body the waste products are more 
thoroughly eliminated, constipation is cured, and the 
kidneys and skin are in a healthier condition. 

The vital organs are frequently below their normal 
position, because the muscles of the trunk of the body 



Exercise. 13 

are so weak. When these muscles are streDgthened so 
the bod}^ cau be held in correct position, the organs are 
held in proper jjlace. Every organ in the body is 
stimulated and strengthened. 

Severe mental labor is more easily performed when 
the brain is nourished by good pure blood ; and when 
the work is finished the brain may be relieved by means 
of muscular exercise, which draws the excess of blood 
to other parts. 

As more blood is drawn to every part of the body by 
exercise, so the nerves, which are so closely connected 
with the muscles, are in a healthier condition. 

By means of relaxing exercises we remove stiffness^ 
and so prepare for energizing exercises and also rest the 
nerv(ms system ; for when the muscles are inactive the 
nerves are off duty. These exercises have cured severe 
cases of insomnia and nervous prostration. 

We need general exercise to tone up the entire 
system and strengthen the weakened parts, both 
■directly and indirectly. 

By gaining flexibiUty and control of every part of the 
system, our movements become harmonious and we are 
truly graceful. 

By means of this flexibility and control, we avoid 
friction and tension ; and so vital energy or nerve-force 
is economized. 



14 Exercise. 

By harmonious action we may be continually ac- 
cumulating vital force instead of drawing upon the 
reserve capital. 

Imiyroper exercise weakens instead of strengthening. 

A muscle may be stretched until its elasticity is 
gone, sometimes entirely destroying its use. 

By putting too great strain upon wrists or ankles 
" weeping sinews " are often caused. 

The heart is weakened by excessive action. 

Blood-vessels are burst by too great or sudden exer- 
tion. 

Anything that causes breathlessness and palpitation 
of the heart has a tendency to weaken both heart and 
lungs. 

Severe exercise immediately before or after eating 
will cause indigestion. 

Too much relaxation will destroy vigor. 

Serious injuries often result from falls occasioned by 
the use of complicated apparatus. 

Muscular strength may be developed at the expense 
of other parts of the body. 

Muscular exercise should have a higher aim than 
mere muscular development, and two tests may be ap- 
plied to every exercise : (1) Will it bring about a nor- 
mal development or condition of any part of tlie body; 
and (2) will it tend to give control and flexibility and 



EXEKCISE. 15 

SO, by biiuging about harmonious relations between 
the different parts, conduce to graceful movements! 
In cases of deformity or serious abnormal conditions of 
any sort, only the first can be considered ; but in ordi- 
nary cases the two can go together as well as to take 
one set of exercises for development and a second set 
for grace. 

The exercises here given are based upon laws that 
govern the ideal and are, for that reason, largely in 
carves and oppositions. ]^ature has seemed to have 
but little use for straight lines or angles, either in the 
structure of the human body or in its surroundings. 
Movements from the body belong to the vital natui'e ; 
those toward the body to the mental. In the curve 
we find the combination of the two, giving the highest 
type. The curve, too, is always regarded as the line of 
beauty. 

In cultivating the body we must have the perfect 
ideal in mind and work in accordance with laws which 
govern the ideal, to obtain the best results. A move- 
ment which is angular in itself will never produce grace, 
and comparatively few angular movements possess suf- 
ficient additional value to warrant their use. 

At some time during the day there should be a com- 
plete relaxation of every part of the body, if for only a 
few moments, usually preceding the energizing work^ 



16 EXEECISE. 

as this removes stiffness and prepares the body to re- 
ceive the greatest benefit. By constant tension, work- 
ing at high pressure with no let down, we draw continu- 
ally upon our reserve force, and suddenly fiud ourselves 
bankrupt ; then insomnia, nervous prostration, even 
insanity, follow. 

By a careful study of the laws of opposition and the 
practice of exercises based upon these laws, we obtain 
perfect equilibrium of all the parts of the body, or, as 
it is more commonly called, harmonic poise. By the 
perfect balance of parts we acquire the strongest as 
well as the most graceful positions'. " Opposition is 
strong, parallelism is weak." The head opposes the 
hand and the torso ; and, when the entire body is used, 
the head is with the weight. Usually the entire arnj is 
used with the entire body, the forearm and hand with 
head and torso, while only the hand is used with the 
head. 

By a system of exercises based upon the principles 
set forth in this chapter, none can be injured, all may 
be benefited ; while with severe exercise, it is often a 
matter of selection, " the survival of the fittest," 

The object should be flexibility and control, — to 
bring the body into subjection to the higher nature, and 
make it expressive of the real personality, the immortal 
effo. 



OHAPTEE TV. 

WALKING. 

n^HE correct position of the body is the first requisite 
for walking. (Fig. 2.) The position of the 
foot in walking is shown in Eigs. 26 and 27. The 
length of step should be about 'twice the length of one's 
own foot, and both feet should cross thy same line at 
the angle shown before, the inside of the ball of the 
foot and the outside of the heel just covering the line. 

There has been much discussion as to which part of 
the foot should strike first, ball or heel. When the 
foot is ready to leave the ground to pass forw^ird it is 
on the ball, entirely off the heel ; so if the heel is to 
strike at all it must strike first, otherwise we have a 
backward movement of the foot when we wish to go 
forward. In walking backward the ball strikes first, 
then the heel; in going forward just the reverse. If 
the heel is low or a spring heel is worn, there will 
scarcely be a perceptible diffei'ence, but the weight 
must be forward. When it is back, the entire nervous 
system is jarred with every step, oft'en causing severe 
headaches and other neivous troubles. 

The feet must be clothed comfortably in a broad- 



18 Walking, 

soled, low-heeled shoe ; better still, the spring heel, with 
at least moderately heavy soles that will protect the 
feet from dampness and inequalities in the walks. If 
the ankles are weak a low shoe will give them a better 
opportunity to strengthen. 

When everything has been carefully practiced so the 
mechanism is perfect, walk to music — a military schot- 
tische gives the best movement, — and so gain a rhythm 
and flow in the walk that can be obtained in no other 
way. Walking with and without music is like the dif- 
ference in legato and staccato music. 

Too long or too short steps, swaying of the body, pe- 
culiarities of any sort, waste vital force and so are un- 
healthful. A graceful walk is strong and vigorous and 
will carry one miles without effort. Affectation is often 
mistaken for grace. It is weak and has too much of 
ease. Some people are too precise and lack ease. 
True grace is the combination of precision and ease, 
giving harmony of movement. 

There are psychological as well as physiological 
reasons for the walk and position here given. The 
chest is the seat of honor, the heart-region the seat of 
the affections, while the abdomen is the seat of the ap- 
petites. When in correct position the chest and heart- 
region are brought into prominence. 

Broad positions of the feet, that is, spread sidewise^ 



Walking. 19 

indicate weakness ; a broad base becomes necessniy to 
preserve eciuilibrium. Therefore, aim to keep both 
feet over the same hne in walking ; none but the 
strong can do it. One of the best ways to practice is 
with a tape marked off in spaces double the length of 
your foot. Pin it to the carpet in front of a mirror 
and walk on it, observing position of foot and body, 
^nd length of step. 

By thorough practice of opposition movements we 
gain Jiaimonious movement of the different parts of 
the body, and so avoid rigidity in walking. The exer- 
cises given here will correct all defects in the walk. Do 
not practice any one of them to cure a single mistake, 
but practice all to attain to the perfect thing. 



OHAPTEE y. 

BREATHING. 

nPHE trunk of the body is divided into two great cavi- 
ties, the chest and the abdomen, separated by a 
thin muscle, the diaphragm, which forms a floor for the 
lungs and heart and a roof for the stomach, liver, etc. • 

As the lungs fill with air, the walls of the lower part 
of the chest and the upper part of the abdomen, in the 
region of the floating ribs, press outward and the 
diaphragm passes downward, thus making room for the 
lungs. This is correctly called diaphragmatic breath- 
ing ; but as it is also often called abdominal breathing, 
great misunderstanding has arisen. Man*y persons, as- 
sociating with it the idea of deep breathing, and forget- 
ting that the abdomen extends upward to the diaphragm, 
have adopted a muscular movement of the lower part 
of the abdomen and call it abdominal breathing. This 
is as erroneous as the movement of the upper chest 
only, known as clavicular breathing. This is often 
caused by too tight clothing, sometimes by lack of ef- 
fort to fill the lower part of the lungs ; and often in 
avoiding one error the other is committed. 

When the body is in correct position, the chest is 



Breathing. 21 

raised musculaiiy and does not move up and down 
iu breathing ; and the abdomen being well back does 
not move in and out, but the perceptible movement is 
about the waist, back, sides and front. 

Clavicular breathing brings the chest or mental zone 
into action. It is hysterical and indicates a mind un- 
balanced. This is entirely different from the firm, 
raised chest, which is an indication of strength. In 
pantomime, excitement and loss of control are betrayed 
by the quick rise and fsM of the chest in clavicular res- 
piration. 

Diaphragmatic breathing throws the moral zone into 
prominence, is acknowledged by physiologists to be the 
correct way, and is so taught by our best teachers. 

The principal office of the lungs is to supply the 
blood with oxygen. As the blood comes in contact 
with the air in the lungs it is changed from the dark, 
impure, venous blood to the bright, pure, arterial blood 
which goes on its way to every part of the body. To 
do this properly we need to use the entire lung-power. 
It is also necessary for a healthful condition of the 
lungs that impurities be driven out and replaced by 
pure air ; so ventilation must be looked after carefully 
that the same air may not be rebreathed again and 
again. 

Most people breathe too rapidly. From thirteen to 



22 Breathing. 

sixteen respirations a minute is about normal ; but 
even then we sometimes need breathing-exercises to 
till every air-cell and thoroughly purify the lungs. 
This is sometimes called a lung bath, sometimes a lung 
sweep, or ventilating the lungs. Any of these names 
are expressive of the design of the exercise, — to fill 
every part of t)ie lungs with pure air, just as in ventila- 
ting a room we replace the vitiated air with that 
which is full of oxygen. When not too cold, it is well 
to take these exercises in the open air. 

However well ventilated a building may be, it seems 
necessary sometimes, when great numbers congregate, 
to open doors and windows in order to get a sufficient 
supply of oxygen. • At night some way should be 
devised by which fresh air may enter the room, even 
in the coldest weather. Do not sleep in a very cold 
room ; for while it may be possible to keep the body 
warm, the lungs, which are much more delicate than 
the skin, are liable to be injured. When leaving a 
sleeping-room in the morning, throw open the windows 
and let bed and night clothes be thoroughly aired for 
several hours. Avoid wearing through the day au}^- 
thiug that has been worn at night. Do not burn a 
light during the night, as this consumes the oxygen 
very rapidly. Some people fear the night air ; yet, as 
Florence Nightingale aptly says, what other air can we 



Breathing. 23 

breathe at night ? Better pure ah- from without than 
the foul air within. 

Impure air starves the hmgs, dulls tlie brain, and 
entirel}^ unfits one for work. Open the wiudows and 
let in tlie life-giving oxygen. Jf there is a fireplace in 
the room leave it open, as it is an excellent means of 
ventilation. " It would be scarcely less absurd to take 
a piece of elegantly tiuted court-plaster and stop up the 
nose, trustiug to the accidental opening and shutting of 
the mouth for fresh air because you thought it spoiled 
the looks of your face to have two such great, ugly holes 
in it, than to stop your fireplace with elegantly tiuted 
paper, because it looks better." 

Mouth-breathing dries the throat and so causes" 
disease. Disease-germs which would fiud no entrance 
through the nostrils are readily taken iuto the mouth 
and find congenial soil for growth in the mucous meui- 
brane of the phar3'nx. The habit of mouth-breathing 
duriug sleep may be broken up by persisteut effort to 
keep the mouth closed when dropping off to sleep. 
S(mie one has said, if you waken in the night and fiud 
your mouth open, get up and shut it. This is very 
important, as many diseases of tlnoat and lungs may 
be avoided by correct habits. 



CHAPTER YL 

DRESS. 

TTTISTTIL the muscles are freed from all undue pres- 
sure and excessive weight, it is impossible to 
gain development, flexibility, or control; and any at- 
tempt to exercise may be attended with serious re- 
sults. While the muscles which cover the trunk of 
the body are not directly connected with the vital 
organs, they play a very important part in keeping 
them in their normal position ; and when these muscles 
become weak and flabby, the organs often drop below 
position. This is caused also by greab pressure about 
the waist, pushing the liver, stomach, spleen and 
kidneys downward, and seriously affecting the organs 
of the lower part of the abdomen. Add to this the 
weight of heavy skirts, and we have sufficient cause for 
all the suffering so common among women. This 
pressure also affects the lungs and heart, often crowd- 
ing the heart out of place and rendering the lower 
part of the lungs useless. 

In arranging the clothing, avoid suspending weight 



Deess, 25 

from an}' part of the body by straps and bands. The 
hips are as able to bear the weight as the shoulders. 
We weaken the hips with heavy burdens, then the 
shoulders — where next ? Let the clothing be dis- 
tributed as evenly as possible. To do this, nothing 
serves so well for underclothing as the union or com- 
bination suit with tights and woven vest. 

Dresses must be arranged upon the same principles : 
Equalization of weight and warmth, and no pressure. 
If dresses are made short enough in the waist and 
large enough, all uncomfortable sensations will be 
avoided. Very long waists are as great a deformity as 
very small ones. Long skirts are unliealthful ; they 
are heavy. When held up in the street they impede 
one's movements ; when dragging, they not only be- 
come filthy themselves, but stir up dirt and disease in 
the streets and carcy it into the homes. 

Think of becomingness rather than of style ; what 
looks well on yourself rather than on your neighbor. 
By a little care in this direction, and avoiding ex- 
tremes, garments can be worn until worn out, without 
making over. 

The dressing of the feet has been treated of in an- 
other chapter. 

The throat is also a much-abused part of the body. 
High, stiff collars impede circulation, and often cause 



26 Deess. 

serious throat-trouble. One may follow her own fancy 
and use laces, ruchings, ribbons, or anything she 
pleases, but give perfect freedom. 

Healthful, artistic dress never destroys individuality, 
but rather adds to it, just as a controlled body better 
enables us to express our real selves. 



OHAPTEE YII. 

OBESITY, FOOD, BATHING, NEKVOUS DISORDERS. 

/^BESITY is frequentl}^ caused by insufficient exer- 
cise and non-assimilation of food, the latter often 
caused b}' eating more than the system requires, and 
by eating uunutritious food. B}^ general exercise we 
burn out the waste matter ; but it is better to direct 
the exercise to the part affected, using quite strong 
exercises. As this might come under the head of 
disease or deformity, no special exercises are given in 
the regular list, but a few of the best ones for this pur- 
pose are given here. 

Obesity. 

Exercise I. 

Drop knees slightly, and, keeping knees and 
shoulders quiet, roll lower part of body ; that is, push 
it forward, to right, backward, to left, etc. 



28 Obesity, Food, Bathing, !N"eevous Disoedees. 
Exercise II. 

Lie flat on the floor, face downward, bands under 
chest, raise body until onl}'- forearms and toes touch 
flooi-, keeping body as nearly flat as possible. 

Exercise III. 

From first position (Ex. II.) draw body up to what is 
known as knee-chest position, knees resting on floor, 
chest drawn up to knees and arms outstretched. Keep 
chest close to floor in drawing up; as the body returns 
to flat position do not move hands. 

Exercise IT. 

Lie on back. While keeping upper part of body 
quiet, with knees stiff and feet together, raise legs until 
at right angle to body. 

Exercise V. 

Lie on back, and, keeping lower part of body quiet, 
rise to a sitting-position. 



Obesity, Food, Bathing, IvTervous Disordees. 29 

Entire body-movements, (Ex s. XLIX. — LVII., Part 
II.) are also ver}^ good. 

Oare must be taken to stretch, not to jerk the 
muscles. These exercises are quite severe, and at tirst 
should be tried onl}^ once or twice ; but with a little 
practice the}- may be taken five or ten times, night and 
morning, always in a room where the air is pure, as so 
much depends upon a good supply of oxygen. 

This with a little attention to the food eaten 
will be certain to bring results. By attention to food 
is not meant dieting in its strict sense, but the avoidance 
of things that stimulate appetite without giving nourish- 
ment, so that more is not eaten than the system actaully 
needs. Careful observation leads to the conclusion 
that the same diet does not tend to decrease or increase 
fat in different persons; but a much less quantity of 
simple, nutritious food will satisfy than when the food 
is mixed with all sorts of condiments and consists largely 
of un nutritious delicacies served in great variety. 

Walking is also a means toward rclucing fat ; but 
that alone requires more time than most people feel in- 
clined to give, eight or ten miles a day being sometimes 
necessary. 

The same care in moderate degree in regard to pure 
air, food and exercise will prevent the accumulation of 
fat as well as reduce it, and will keep the body in a 



30 Obesity, Food, Bathing, ISTervous Disorbbks. 

rounded normal condition. All persons do not need 
the same diet, but each should stud}^ carefully his or 
her own needs. 

Too much cannot be said of the necessity of daily 
cleansing the skin. There are all ways and degrees, 
from the cold pkmge to a simple friction with a dry 
towel. Most people can bear at least a hand bath with 
tepid water and a thorough rubbing. Avoid shocks, even 
though it may be possible to produce reaction easily. 
It is too great a waste of nerve-force. Some are much 
refreshed from a bath just before retiring; others find it 
too invigorating and it renders them sleepless. 

For busy people, a few exercises for each part of the 
body, taken the first thingin the morning to arouse the 
dormant energies, followed by the bath, make a good 
preparation for the day. At night a few moments of 
relaxation, then a few exercises directed to the parts of 
the body that need special training, are beneficial. If 
the tendency of the day's work is to push the head and 
shoulders forward and to hollow the chest, use exercises 
to correct these faults ; so with other parts of the 
body. 

For brain-workers a moment's complete relaxation 
at any time during the day often brings relief. During 
intermissions go out doors and throw off all restraint. 
If we could only drop false ideas of dignity and indulge 



Obesity, Food, Bathing, Nervous Disorders. 31 

in genuine recreation ! Where numbers congregate, 
take five minutes of complete relaxation, then gentle, 
pleasant exercise, not exhaustive, far a few minutes be- 
fore eating ; after eating, quietly rest for a short time in 
a rocker if one is available, when work may be taken 
up again without such extreme tension. 

Eegular, continued exercise should never be taken 
immediately before or after a hearty meal, as the blood 
is thus drawn from the stomach and indigestion is sure 
to result. The exercise spoken of in the preceding 
paragraph equalizes circulation, rests the parts that 
have been used during work, and diverts the mind. 

For sleeplessness take, first, energizing exercises for 
each part of the body, then the exercises which equal- 
ize circulation, then a bath ; and then, with lights out, 
relax, sitting at first, then lying on the bed. Make the 
body heavy, raise the foot and drop it ; then the arm ; 
the same with the head, all slowly and lazil}^, and sleep 
will come. Some prefer the bath first, if perspiration 
is easily produced, or if it is difficult to get reaction. 
Use cold or tepid water, as is more agreeable. No rules 
can be laid down ; it must be a matter of individual 
study ; but the daily bath, the daily exercise and the 
daily relaxation are a necessity. Some can take a 
short nap and waken refreshed ; that is relaxation of the 
best kind. 



32 Obesity, Food, Bathing, Neevous Disoeders. 

For those who are not well and are not regularly em- 
ployed, the middle of the morning is the best time. 
Thirty or forty raiqutes' exercise may be increased as 
strength increases, always followed by a bath and 
rest — sleep, if possible. 

Under this treatment confirmed invalids have been re- 
stored to health. Especially is this true of nervous dis- 
orders ; and, when combined with a determination to re- 
cover, will bring wonderful results. 



OHAPTEE VIII. 



THE THROAT. 



"IV/rUOH of the throat-trouble which is attributed to 
climatic influences is really due to wrong use of 
the voice. Getting the power from the throat instead 
of from the diaphragm and locating the tones imper- 
fectly are, perhaps, among the greatest faults. 

First, we need a series of vocal gymnastics that will 
tone up and place under control every part of the vocal 
apparatus — breathing-exercises, exercises for the lips, 
tongue, soft-palate, etc. As it would make this book too 
bulky, no exercises will be given ; only a few sugges- 
tions that may be helpful to speakers. 

Moving the lips always helps to bring the tone for- 
ward and to relieve the throat. In speaking, keep a 
slight outward expansion of the muscles that control 
the diaphragm, just enough to be sure they are not 
yielding; this often relieves the throat. Oftentimes, 
directing the eifort to lips and diaphragm will -remove 
all tension. 



34 The Theoat. 

If the room is large or difficult to speak in, do uot 
raise the voice to a higher pitch ; speak more slowlj^, 
articulate more distinctly, move the lips. A little 
attention to these points until the}^ become habitual 
will prevent loss of voice, and the voice will become 
stronger b}^ use. A diseased throat cannot be cured 
by inaction. It must be exercised. Correct use always 
strengthens, while abuse weakens any part of the body. 

The manner of dressing the throat is of great im- 
portance. Avoid tight, &tiff bands and excessive 
warmth. Often, public speakers after using the voice 
for an hour or two, wrap up the outside of the throat 
but leave the inside exposed. There is only one way 
to protect the inside, that is by persistently keeping the 
mouth closed, thus preventing the cold air from coming 
in contact with the warm, congested parts. How often 
we see the minister, with heavy muffler or fur collar 
around his throat, walking or riding after service and 
talking continually, and the next day wondering how 
he could have taken cold, when he was so careful. He 
simply opened his mouth and swallowed the cold. Any 
one of these bad habits will cause serious trouble ; by 
correcting them, entire relief is often experienced. 

It is only when the voice is under control, thoroughly 
cultivated, that we can best express to the world our 
thoughts. The " drop of ink" has done a mighty work 



The Throat. 35 

ill uplifting humanit}', but nothing can compare witli 
tiie human voice as an agency for imparting knowledge. 
Then, with the body at its best, as a foundation for 
intellectual and spiritual growth, and the voice 
ready to convey its message to the world, we may hope 
to measure up somewhat nearer to God's perfect plan 
when He "created man in His own image." 



PART II. 



EXERCISES 



40 Muscular Exercises. 



Correct Position. 

TIII'EAD erect, shoulders back, chest forward, abdo- 
men back, weight over ball of foot. A line will 
pass through ear, shoulder, hip and instep. Take a 
side view in a mirror as a test. 




Fig. 2. 



42 Muscular Exercises. 

Head Movements. 

Exercise. L 

Bend bead slowlj^ forward and back ; from side ta 
side ; turn to rigbt, turn to left ; sboulders quiet. 

Exercise II. 

Bund bead forward and roll it slowly around, start- 
ing it toward tbe rigbt. 
Reverse tbe movement. 

Exercise III. 

'J'urn bead to rigbt, bend it backward toward tbe 
left, raise it ; turn to left, bend it backward toward the 
rigbt. 

Exercise IT. 

Push cbin out as far as possible, tben draw it back. 

These exercises will strengthen tbe muscles at tbe 
back of tbe neck, making it possible to bold tbe head 
in perfect poise, and also develop the neck-muscles. 



Muscular Exercises. 43 

Hand, Arm and Shoulder Movements. 

Exercif^e Y. 

Arms extended at sides, shoulder level ; close and 
open hand, spreading fingers wide. 

Exercise YL 
Hand closed, move up and down on wrist. 

Exercise YII. 

Arms still extended, let hand hang from wrist ; 
lower wrist, without changing level of finger-tips. (See 
Fig. 19, dotted lines. Feather movement.) 

Exercise YIII. 

Arm Circles. 

Swing arms in perfect circles at side of body, forward 
and backward, hand closed. Body may sway slightly. 
Eight — left; then one forward and the other backward. 



44 Muscular Exercises. 



Exercise IX. 

Two middle fingers curved first, and little fingers 
straight ; bring curved fingers to meet thumb. (Fig. 3.) 
Repeat several times. 



45 





Fi(*. 3. 



46 Muscular Exercises. 



Exercise X. 

In biiDgiDg hands from First Position to Second 
Position, dotted lines, let elbows follow upper dotted 
lines, (Fig. 4.) 



47 




Fig. 4. 



48 




Fig. 5. 



Mdsculak Exeecises. 49 



Exercise XI. 

In going from First Position to Second Position dot- 
ted, let elbows lead and naake as large a curve as pos- 
sible. (Fig. 4.) 



50 Muscular Exercises. 

Exeicise XII. 

Unfold hand. Place ends of thumb and four fingers 
together; separate very slowly, keeping distances 
between thumb, first finger and little finger equal. 

Exercise XIII. 

Arms over head at full length, thumbs together; 
keep body quiet, elbows straight. Bring arms down in 
front, down — up. 

Exercise XIV, 

Arms as before, bring to sides ; side of hand touch- 
ing side of bod}^, down — up. 

Exercise XV. 

Arms as before, palms together, bring to sides ; back 
of hands touching side of body, down — up. 

Exercise XVI. 

Arms at full length in front, shoulders level; put back 
slowly at same level; bring together. 



Muscular Exercises. 5t 



Exercise XVII. 

Folding and Unfolding of Arms. 

Place arm at side, palm out; fold in fingers until baud 
is closed ; bend band up at wrist ; bend at elbow until 
closed baud toucbes sboulder; raise elbow to sboulder- 
level. Tbe elbow will now be at the side of tbe body, 
not in front. Unfold one part at a time, elbow, wrist, 
hand. The arm will now be outstretched at shoulder- 
level at the side. 

Reverse the movement until arm is hanging at side 
as at first. 

Great care must be taken that only one part moves, 
at a time. 



52 Muscular Exercises. 



Exercise XVIII. 
Eadiation of Arm into Length. 

Raise arm, elbow bent, hand hanging ; depress wrist 
(Fig. 19, dotted) and straighten arm, wrist leading. 
(Fig. 13.) 

Exercise XIX. 

Pivotal Action of Arm. 

Arm outstretched ; turn to positions shown in Figs. 
6, 7, 8, keeping the longest finger fixed as though it 
were against something. 




Fig. d 




Fig. 7. 




53 



Fig. 8. 



54 Muscular Exercises. 

Exercise XX. 
Affirmation. 

Eaise arm, hand hangiog ; depress wrist, and bring 
hand to position as in Fig. 9, palm down. 

Exercise XXI. 
Definition. 

Raise arm, hand hanging; depress wrist, and bring 
hand to position as in Fig. 10, palm at side. 

Exercise XXII. 

Presentation. 

Raise arm, hand hanging; depress wrist, and bring 
hand to position as in Fig. 11, palm up. 

These are the simplest hand-gestures, and should be 
practiced at all angles and at all planes to obtain perfect 
ease with the hand. 



55 




Fig. 9. 




Fig. 10. 



Fig. 11. 



56 MUSOULAE EXEKOISES. 



Exercise, XXIII. 
FiGUEE Eight. 

The longest finger follows the outline of the 8, back 
of hand always toward the inside of the figure. Arm 
moves from shoulder ; elbow and wrist are kept straight. 

The best way to practice is to make two figures about 
two feet in length and pin them up, then follow the 
outline. When two figures are made, the hands should 
move in opposite directions. They may be placed in 
any position, both vertical or both hoiizontal. 



57 




Fig. 12. 



58 




Fig. 13. 




Fig. 14. 




Fig. 15. 



59 




Fig. 16. 





Fig. 17. 



Fig. 18. 



60 MUSOULA.E EXEEOISES. 



Uxercise XXIV. 
Serpentine Movement, 

Raise arm at side at shoulder-level, band hanging ; 
depress wrist without changing level of finger-tips, 
Fig. 19. 

Throw energy into wrist. Fig. 13. 

Pivot hand upon wrist until finger-tips point to floor, 
Fig. 14. 

Raise hand upon wrist, Fig. 15. 

Bring elbow down. Fig. 16. 

Raise elbow, hand hanging, Fig. 17. 

Bring elbow down, hand turning outward, Fig. 18. 

Depress wrist, and send hand and arm forcibl}^ out, 
wrist leading, Fig. 13. 



61 




Fig. 19. 



62 




Fig. 20. 



Muscular Exercises. 63 

Exercue XXV. 
Feather Movement. 

So called from the imitation of a feather on the end 
of a stick. Eaise arms above head-level, hands hang- 
ing depress wrists, being careful that level of fingei - 
tips does not change, Fig 19. 

Bring arms down, wrists leading, below waist-level ; 
raise wrists again, watching that level of finger-tips 
does not change, Fig. 20, until arras begin to move up- 
ward. The arms are kept straight in this exercise. 

Repeat several times, up and down, across the body, 
and obliquely, always being careful that the wrists lead 
and the arms are straight. 

This gives unusual control of the wrists and, while 
difficult, will repa}^ one for the time spent in acquiring 
it, as it is one of the most beautiful movements in the 
system. 

The circular and spiral movements should be taught 
here, but they need the living teacher. 



64 Muscular Exercises. 

Exercise XXYI. 
Declaration. 

Bring band to chest, palm in, elbow at shoulder- 
level ; sweep arm back at same level, palm of hand to 
front. 

Exercise XXVII. 

I^EGATION. 

Same as Ex. XXVI. but palm of hand is down at 
close. 

Exercise XXVIII. 
Rejection. 
Same as Ex. XXVI but palm of hand is back at 
close. 

These are simple arm-gestures, and should be prac- 
ticed until perfect freedom is obtained with the arm. 
Be careful to keep elbow at shoulder-level. 

Exercise XXIX. 
Commanding Movement. 
Hand indicates object, palm up, first finger promi- 
nent. Elbow is drawn back, palm of hand turned down, 
and hand sent forcibly out toward exit. First finger 
remains at shoulder-level during entire movement. The 
eyes are turned toward object ; just before the finger 
points to exit, the eyes turn toward exit, then back to 
object. 



Muscular Exercises. 65 



liuns Elxercises. 

Exercise XXX. 

Inhale slowly and steadily through rounded lips ; ex- 
hale with sound of six. This exercise takes the place 
of breathing through a tube, so often recommended for 
weak lungs. 

Exercise XXXI. 

Fill the lungs, and, while holding the breath, percuss 
the chest very lightly with the fingers, keeping the 
wrists loose. 

Exercise XXXII. 
Combine Ex. XXX. with Ex. L. 



()() 




MuscuLAK Exercises. 67 

Torso or Trunk Movements. 

Exercise XXXIII. 

Knead Eibs. 

Place hands as close under arms and as far back as 
possible, and press sides forward with palms of hands ; 
release pressure and throw back with muscular effort. 
Do this between arms and waist-line. 

Exercise XXXIV. 

Waist Movements. 

Bend forward and backward ; from side to side ; turn 
to right ; turn to left ; hips perfectly quiet. 

Exercise XXXV. 

Bend forward and roll upper part of body, starting 
toward the left, toward the right, hips perfectly quiet. 
Let head go with body. 

Exercise XXXVI. 

Hip Movement. 

Bend at hips, no other part of the body yielding. 
(Fig. 21.) 



68 




Fig. 22. 




Fig. 23. 




Fig. 24. 



Muscular Exercises. 69 

Foot and Leg-Movements. 

Exercise XXXYII. 
Paw with I'igbt foot, movement same as that of a 
spirited horse. 

Same with left foot. 

Exercue XXXJIIL 
EujsTJS^iNa TE Place. 
Use feet tlie same as in running, but do not go for- 
ward. 

Exercise. XXXIX. 

Balan^cing. 

Stand on right foot, swing left foot back and forth; 
cross it over right leg just below knee, Fig. 22, and 
hold position steadily. 

Eeverse, standing on lett foot. 
Exercise XL. 
Balancing. 

Cross left foot in front of right, Fig. 23 ; swing foot 
around to same position back of the other, Fig. 24. 

Eeverse, and cross right foot. 

In this and in Ex. XXXIX. the leg should swing 
from the hip. 

Exercise XLI. 

Mark time, as soldiers do when for any reason they 
cannot go forward and as they wait keep step to the 
music. Be careful to keep in good position and not to 
sway the body. 



70 




Fig. 25. 




Fig. 26. 



Muscular Exeeoisbs. 71 

Exercise. XL 1 1. 
POLSE AT AXKLES. 

All parts of the body in line, sway forward and back^ 
side to side^ np and down (same as rising on toes). 

This movement is at the ankles only. In the last, do 
not let body sway backward as heels touch floor. Move- 
slowly and steadily. 

Exercise XLIII. 

Pivot or turn from side to side on balls of feet, feet 
together; one foot advanced as in walking ; if the right,, 
turn to the left, if the left, turn to the right. 

Exercise XL IV. 
Feet in position as in Fig. 25. Eise on toes, keeping, 
body perfectly steady. 
Ee verse. 

Exercise XLV. 

Drill for Posit lon of Foot i>f Walking. 

Stand with feet together, a line passing between t\\& 
heels (it may be a seam in the carpet, a crack in the 
floor, or a piece of tape pinned down). Count eighty 
putting left foot out on one, back on two, etc., in posi- 
tion each time, inside of ball and outside of heel cover 
iug the line, Fig. 26. 

Change, and do the vsame with right foot. 

Alternate during eight counts, left 1-2, right 3-4, etc. 



72 




Fig. 27. 




Fig. 28. 



Muscular Exbecises. 73 



Exercise XLYI. 

Mark off the line in spaces twice the length of your 
foot. Stand with toes opposite first mark, step out with 
left foot to second mark, weight well forward, foot in 
position, and raise heel of right foot, Fig. 27. 

Eeverse, stepping with right foot. 



Exercise XLYII. 

Step as before with left foot, and let right foot follow, 
instep of right against heel of left, Fig. 28. 

Then step with right foot, letting left foot follow. 

Walk in this way the length of the line, observing 
position of foot and of body. Do not let the body sway 
from side to side. 

When all of these exercises have been carefully prac- 
ticed, leave out the little halt in Ex. XLYI., and walk 
the length of the line, and we have the perfect walk. 
Then practice to music, walking not marching. A 
military schottische gives the best movement. 



74 




Fig. 25). 



Muscular Exercises. 75 

Walking-!Exercises to Music. 

Exercise XLYIII. 

(«) Walk around the room with arms held easily at 
the sides. 

(&) On tiptoe, with neck firm, Fig. 29. 

{() Left foot forward all the time, get au easy for- 
ward swing. Then right foot forward. 

{(l) Change step on every count. 

{e) Change step on every fourth count. 

Practice all of these, backward as well as forward. 
Practice all with bag of sand on head, at first heavy 
enough to be felt but not td be burdensome, then in- 
crease weight. 

(/) Pawing walk, same movement as in Ex. 
XL VII., taking two counts of the music for each step. 

Hound Step- 

{g) Raise left foot by force in the upper leg, lower 
leg and foot hanging straight from knee, rise on toe of 
right foot and put left foot to the floor taking about 
the usual length step. Raise right foot, etc. Each 
step in this will require two counts of the music. 

(/t) Put left foot forward on 1, back on 2, forward on 
■3, and change step on 3 and 4. Then right foot for- 
ward, etc. 



76 Muscular Exeeoises. 

(i) Put left foot forward on 1, across right foot 2^ 
forward on 3 and change step. Same with right foot. 

{j) Cross right foot and raise left hand over head 
on 1, 2, 3; step out with right foot on 4, bringing hand 
down, cross left foot and raise light hand, etc. 

{k) Sway arms and head in opposition (Ex. LXI.) 
counting 1, 2, 3, 4, to each change and stepping on 1, 
with foot on opposite side to arms. 

Movements for Entire Body. 

Exercise XLIX. 
Fold and Unfold Body. 

Put head forward, shoulders forward ; bend at waist 
and hips, knees slightly relaxed, until crown of head is 
toward floor and head is as low as knees. 

Reverse order, and unfold, one part moving at a time 
and very slowly. Raise head last. 

Exercise L. 
Poise up and down as in Ex. XLII., with Ex. XVI., 
hands back in poising up, forward in poising down. 

Exercise LI. 
Poise up and down with neck firm, fingers together 
at back of neck, elbows well back so forearms are 
straight, Fig. 29. 



MuscuLAE Exercises. 7T 

Exercise LIT. 
Turn to right as far as passible; bend to right; rise^. 
turn to left ; bend to left ; rise. Keep feet quiet. 

Exercise LIII. 

Bend backward, iiruis raised, fingers resting ou 
shoulders, elbows high. Let head go back first, other 
parts following, evei'y part bending, Oorae up slowly^ 
head last. This stretches all the front muscles of ther 
body. 

Exf-rcise LIT. 

Bend forward, arms raised over head, elbows straight^ 
abdomen well back, touch floor with hands without 
bending knees. This will stretch all the back muscles- 
of the body. 

Exercise LY. 

Bend right, left arm curved, hand hanging over heady 

elbow high, weight on left foot, right foot out at side^ 

Bend as far to the right as possible, keeping weight on 

left foot. 

Exercise LYI. 

Bend left, same as to right, to stretch muscles or^ 

right side. 

Exercise LTII. 

Stretch up on tiptoe, hands high, head well up. 
Reverse order and come to position. 
Ex, LIII. — LVIL are especially good to equalize cir- 
culation. 




Kia. 30. 



79 




80 




Fig. 32. 



81 




Fig. 83. 



82 Muscular Exercises. 



Exercise LTIIT. 
Head aisd Hand. 

(«) Biing head and band toward each other ob- 
Mquely, Fig. 3>). 

(b) Separate at same angle. 

(c) Bring together as in {a). 

(d) Hand across body, palm out; Fig. 31, head in 
opposite direction. 

(r) Bring together^ Fig. 32. 

(/) Hand out, head opposed, Fig.33. 

(g) Bring together, Fig. 32. 

(h) Hand down in front, head directly back. 

(i) Bring together. 



83 




Kkj. 'M. 



B4 




Fig. 35. 



Muscular Exercises. 85 



Exercise LIX, 
Hand and Arms, Forearm and Torso. 

While raising arms in front, bow head, Fig. 34. As 
forearms are brought to chest, sway torso forward, Fig. 
35. Eeturu to position in Fig. 34. Lower arms and 
raise head. 



86 




Fig. 30. 



Muscular Exercises. 87 



Exercise LX. 



Head, Arm and Foot. 



First position of foot, Fig. 23, right foot crossed over 
left, liead and hand as in Fig. 31, left hand crossed. 
Second position, right foot as in Fig. 36, head and hand 
— as in Fig. 33. 

Eepeat three times. 

While foot is extended, drop left hand and bring- 
right to body. Opposition as before, three times. 

While right hand is across body, transfer weight to 
right foot and cross left foot over right. Fig. 23. Op- 
position as before, three times. 

Change hands while left foot is extended. Fig. 30, 
Opposition as before, three times. In this movement 
the hand is opposed to the head, the foot and head are 
togethei'. 



88 Muscular Exercises. 

Exercise LXI. 
Head and Torso. 

Combine movements of the torso, backward and for- 
ward, side to side, turn to right, turn to left, with same 
movements of head, torso and head moving in opposite 
direction. Torso movements are from tlie hips, not the 
waist. 

This exercise is better practiced sitting. 

Exercise LXII. 

Sw'dy arms in opposition to head. Raise arms on 
right side at full length, hands hanging at head-level ; 
depress wrist, Fig. 19, and, with wrists leading, let 
arms pass downward at full length, then upward to 
same position on left side. Sway from side to side, 
head moving in opposition. 

Exercise LXIIL 

Kneel on one knee as arms are raised, wrists leading; 
rise while raising head and lowering arms. 

Exercise LXIT. 

Kneel and bow head in hands. Rise and bring 
clasped hands down as head rises. 



Muscular Exercises. 89 

JExercise LXY. 

Harmoistic Poise, Forward and Back. 
Foot advanced, weight forward, torso back, head for- 
ward ; as the weight is changed, let the head swaj^ back 
and the torso forward. 

Exercise LXVI. 

Harmonic Poise, Side to Side. 

Head with weight, torso opposed ; change from side 
to side. 

Exercise LXYII. 

Kneel on left knee, keeping upper part of bodj^ 
erect; then on right knee. 

Exercise LXVIII. 

EisiNG from Chair. 

Sway forward, waist unbending, until weight is over 
advanced foot, then rise. Sway back and sit, keeping 
upper part of body erect. 

Exercise LXIX. 

Picking Things from the Floor. 

Same position as in Ex. LXVIL, bending knee that 
is toward object and going as low as is necessary to 
reach object. 



90 Muscular Exercises. 

Relaxing Movements. 

Eelaxing movements are those where the energy is 
voluntarily withdrawn from any part of the body, 
leaving it heavy, limp, showing no resistance if touched 
by another person. 

Exercise LXX. 

To Eelax the Hands. 

Shake the hands up and down, back and forth ; ro- 
tate in and out, all the energy in the arm. The 
fingers will seem large and lifeless. 
Exercise LXXI. 
To Eelax the Arms. 
Eaise arms over head full length ; remove energy 
and let them drop. With arms relaxed, move shoulders 
up and down, back and forth. Shrug shoulders, and 
at the same time sway body to right and to left. It 
gives the movement of a petulant child ; arms are 
thrown from side to side. 

Exercise LXXII. 
To Eelax Head. 
Let head drop forward and backward, side to side^ 
roll to right, roll to left. Positions are the same as in 
Ex. I. and Ex. II., but those are controlled. In this, 
the head is heavy and drops from one position to the 
other. 



Muscular Exercises. 91 



Exercise LXXIII. 

To Kelax Whole Body. 

Let head, arms, waist-muscles and knees relax at the 
same time. This gives same position as in Ex. XLIX. 
Do not make the movements jerky, but let every part 
go easily. By relaxing the ankles, the body will fall to 
the floor sidewise, striking the thigh first. Do not put 
out the arms in falling. 

Exercise LXXIV. 

To Sit Eblaxed. 

Feet slightly separated, resting on the floor ; hands 
dropped in lap, palms up ; waist-muscles relaxed and 
head relaxed forward. For severe nervous troubles 
this should be practiced several times a day, 
but always followed by energizing exercises to prevent 
one from becoming round shouldered. If troubled 
with insomnia, sit in this position for half an hour when 
ready to retire, then relax lying in bed. 



92 MuscuLAK Exercises. 

Beautiful sets of exercises for exhibitions can be 
arranged from these. 

Combination I. 

Exercises XIX., IX., XVIII., XX.-XXVIII., 
XVII, XLXIX. 

Take these to the " Flower Song," by Lange. 

Combination II. 

Exercises LXI. and LYIII. sitting ; LXY., LXXII. 
and LX. with right foot advanced ; LXV. and LXVII. 
with left foot advanced ; LXIX, LII.-LIV. 

The " Swing Song," by Fontaine, gives a delightful 
rhythm for these. If only one set is desired, give Com- 
bination I., omit LXI. and LX.Y and give LYIII. 
standing. 

Combination III. 

X.-XVI., XXXIII-XXXVL, L-LVII. 

Use I movement in moderate time. 

Combination IV. 

The exercises for walking to music, Ex. XLVIII., 
putting the walk with hands at sides («) between each 
of the others (&, c, d, h,i,j, k, I), combined with a few 
fancy figures, make a very pretty series 

Other combinations will suggest themselves. 



Muscular Exercises. 93 

Corrective Hxercises. 

The aim of corrective exercises is to bring the body 
to its normal condition. If the head is not well poised, 
is habitually carried on one side, or too far forward, or 
if the neck-muscles are not well developed, use Ex. 
I -IV. 

If the shoulders are rounded and chest sunken, use 
Ex. X., XI., XXX. and XXXII. This also aids 
digestion . 

If the arms are not straight, use Ex. XVII. and 
XIX. 

If the muscles of the trunk of the hodj are weak, 
use Ex. XXXIII.-XXXV. 

To give control at the hips, use Ex. XXXVI. and 
LII. 

For general exercise of the legs, use Ex. XXXVII. - 
XLI. 

To strengthen the ankles, use Ex. XLII. and XLIV. 

After exercising each part, use Ex. LIII.-LVII., 
to stretch all the muscles and equalize circulation. 

Many of the other exercises will be found very bene- 
ficial, but these are the best for special purpose. 

Use relaxing exercises for each part to remove stiff- 
ness. 

To get the best results practice at a regular time 
each day. 



94 Muscular Exeecisp^s. 

SCHOOL WORK. 

The following grading, while not arbitrary because 
special needs always must be considered, may be found 
helpful in the schoolroom. 

Primary G-rades — Position Exercises Xltl.-XVI., 
XXX.-XXXTT., XXX VII.-XLIII., Imaginary games, 
motion songs. 

Intermediate Grades — Position Exercises XIII.- 
XVI, VIIL, XVII, XXX- XXXII, XXXVII.- 
LXIV., XLVII {a, b, c,) XLIX-LVII. 

Grammar Grades — Position Exercises VIII.-XVII., 
XIX., XXXIII-XLV., XLIX-LVII., LXXVII- 
LXXIX., LXX.-LXXIV., XLVIII {a, h, c, d). Use 
I-IV. if needed. 

High School Grades — Use complete list. 

Indian club-swinging is a most beautiful exercise 
and, cousisting as it does of a series of curves, is in per- 
fect harmony with the principles advocated in this 
book ; but it is very difficult to learn the movements 
from a book. The living teacher seems to be almost 
a necessity, if one would become at all skilful. While 
we do not believe that auy apparatus is a necessity 
to perfect development, we have used and taught the 
club-swinging for years, and find it a very satisfactory 
complement to the system described in this book. 



Muscular Exercises. 95 

GENERAL DIRECTIONS. 

Unless it be to quicken circulation when cliilled or 
that windows nriay be opened, take all exercise ratlier 
slowl}^ in order to gain control and to stretch the 
muscles. 

In the schoolroom gain variety by giving all the 
shoulder-exercises at one time, at another all for the 
hands, at another for the feet, at another one for each 
part of the body, etc. 

Young children do not need what is called training, 
but must be kept growing in right directions, and often 
can be reheved when tired by a few simple exercises 
for each part of the body. Imaginary games and 
motion-songs are good, unless so violent as to cause 
breathlessness. If they shuffle, put a row of bricks or 
books on the floor and as they walk have them step 
between them. Do not permit them to stand with 
spread feet or with hip thrown out. Give frequent 
changes, but never allow them to sit in cramped posi- 
tions. If the air cannot be kept pure in any other way, 
open the windows wide for a few moments and give 
the children quite vigorous exercise. There is less dan- 
ger from this than from impure air. 

For little children a few moments of exercise given 
frequently to relieve the muscular unrest consequent 
upon confinement, is much better than long-continued 
practice. If the children in the lower grades could be 
kept in good position and free from stiffness, much of 
the corrective work in the higher grades would be un- 
necessary, and real training could take its place. 



Miss LYDIA J. NEWCOMB, 

liectutter and Teachet? 

Physical Culture Department National Woman's Christian 
Temperance Union. 



LECTURE SUBJECTS: 

"Principles of Physical Culture." 

" Healthful Artistic Dress." 

"How to Breathe and Talk." 

" How to Stand and Walk." 

"The Religion of the Body and its Relation to the Temperance 

Cause." (W. C. T. U. Conventions). 
" God's Thought for Us" (Sunday service). 



SUBJECTS TAUGHT: 

INDIAN CLUB SWINGING, EXEKCISES EOR DEVELOPMENT, 
FLEXIBILITY AND CONTROL OF EVERY PART OF THE 
BODY, VOCAL GYMNASTICS, BREATHING, 
VOICE-PLACING, READING, Etc. 



OUTLINE OF WORK FOE TEAOHEES' INSTITUTES, SUMMEE CAMPS, 
"W. 0. T. U. CONVENTIONS, Etc., 

SENT UPON APPLICATION. 



Special attention to Imperfections of Speech and Loss of Voice. 



HOME ADDRESS,— SPRING LAKE, MICH. 



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